What Is a Healthy Recipe for Eggplant?

What Is a Healthy Recipe for Eggplant?

What Is a Healthy Recipe for Eggplant?

A healthy recipe for eggplant is Eggplant and Kale Parmesan. The dish is prepared by cooking a sauce of tomatoes, browned garlic, kale and basil. This is then layered between sliced eggplant, which has been breaded with a crust of egg whites, almond flour and whole-wheat breadcrumbs.

Eggplant and Kale Parmesan

This simple and healthy dish yields 4 servings.

Prep Time: 15 min.

Cook Time: 1 hr.

Ready In: 1 hr 15 min.


  • 1 tbsp., olive oil
  • 2 cloves garlic
  • Kosher salt
  • 1 can (28 oz.) whole tomatoes
  • 1 1/2 cups water
  • 6 cups curly kale leaves, chopped
  • 1 cup fresh basil leaves, torn
  • 1 cup almond flour
  • 1/2 cup whole-wheat breadcrumbs
  • 2 large egg whites
  • 2 medium eggplants, sliced
  • Ground black pepper
  • 1 cup part-skim mozzarella, shredded
  • 1/4 cup Parmesan, grated
  • 2 tbsp., parsley leaves, chopped
  1. Preheat the oven and prepare baking sheets
  2. Heat oven to 425 degrees Fahrenheit and set one rack in the middle and another in the upper third. Line two rimmed baking sheets with parchment paper.

  3. Saute the ingredients
  4. In a skillet over a medium heat, brown the garlic. Crush the tomatoes and add to the skillet, along with the water, kale and basil. Simmer for around 25 minutes or until thickened.

  5. Prepare the crust
  6. Combine the flour and breadcrumbs in a bowl. In a separate bowl, whisk the egg whites with 3 tablespoons of water until frothy.

  7. Bread the eggplant and bake
  8. Lay the eggplant slices out individually and season with half a teaspoon of salt and a little pepper. Dip each into the egg and then the breadcrumbs before placing on the baking sheet. Bake for 30 minutes or until crispy and golden.

  9. Layer the dish and broil
  10. Once cooked, pour a little tomato sauce into a 9-inch by 13-inch baking dish. Layer with eggplant, sauce and a little mozzarella then top with Parmesan. Broil in the oven for about 1 minute, garnish with parsley and serve.